Athletic Performance Calculator: Speed, Strength, Power

Athletic Performance Calculator

How to Use Athletic Performance Calculator: Speed, Strength, Power

1. Step 1: Choose a Mode

   Pick Running, Strength, or Power to match your test.

2. Step 2: Select Units

   Use metric (km, kg, cm) or imperial (mi, lb, in) — whichever you train with.

3. Step 3: Enter Your Values

   Add distance and time for running, weight and reps for strength, or jump height with body mass for power.

4. Step 4: Review Results

   See pace/speed and race predictions, 1RM plus training loads, or peak power and W/kg.

5. Step 5: Refine and Compare

   Adjust inputs, try another test, and note trends over time (we do not store data).

Key Features

• Running pace, speed, and race time predictions
• 1RM from reps using Epley and Brzycki formulas
• Vertical jump peak power estimate (Sayers)
• Metric/imperial units with mobile‑first inputs
• Clear benchmarks and interpretation tips

Understanding Results

Using the Athletic Performance Calculator

Warm up consistently, measure distances and times carefully, and compare like‑for‑like sessions. Track trends over weeks—one off‑day shouldn’t dictate your training plan.

Formulas used in this tool

Running pace and speed follow basic relationships: pace = time ÷ distance and speed = distance ÷ time. Race predictions use the widely cited Riegel model t2 = t1 × (d2/d1)^1.06, where t is time and d is distance. Strength 1RM is estimated with two common equations — Epley: 1RM = weight × (1 + reps/30) and Brzycki: 1RM = weight × (36 / (37 − reps)). Lower‑body peak power from a vertical jump uses the Sayers equation: Power (W) = 60.7 × jump(cm) + 45.3 × mass(kg) − 2055.

Reference ranges and interpretation

For running, recreational 5K paces often fall between 5:00–7:00 per km (8:00–11:15 per mile), though fitness, course, and weather can shift results significantly. For strength, novice lifters may see 1RM body‑weight multiples near 0.7–1.0× for bench and 1.2–1.5× for squat after a few months, while intermediate lifters trend higher. Peak power values typically range from the high 2000s to 6000+ W depending on mass, jump height, and training age. Treat these as broad context rather than pass/fail targets.

Assumptions and limitations

Predictions assume good measurement and consistent effort. The Riegel exponent (≈1.06) varies by athlete, distance, terrain, heat, altitude, and pacing. 1RM formulas estimate strength from submax reps; technique, range of motion, and fatigue affect accuracy. The Sayers equation expects a countermovement jump measured in centimeters and mass in kilograms. Use these numbers as practical guides for training — not medical advice — and focus on trends over time.

Complete Guide: Athletic Performance Calculator: Speed, Strength, Power

Analyze running pace, race predictions, strength 1RM, and jump power in one athletic performance calculator. Mobile‑first with quick inputs and clear results.

The goal is simple: turn objective test results into practical training targets you can understand and act on. Whether you run, lift, or play a field sport, the numbers you enter here translate into paces, race predictions, estimated one‑rep maxes, and jump‑based power. We keep the language plain, the assumptions transparent, and the layout mobile‑first so you can use it on the spot — at the track, in the gym, or during practice.

What is athletic performance?

Athletic performance is a combination of capacity (how much work you can do) and execution (how well you do it when it counts). In practice, coaches assess several pillars: endurance (how long you can sustain an effort), strength (how much force you can produce), power (how quickly you can produce that force), speed (your top and average velocity), agility (how efficiently you change direction), and repeatability (how well you maintain output across reps, intervals, or quarters). No single test captures everything, so a light dashboard of measurements is often best.

This calculator focuses on three pillars that carry across sports: running performance for pace and race projections, strength performance via one‑rep max (1RM) estimation, and explosive lower‑body power via the vertical jump. These are practical, quick to measure, and actionable for training. They also pair well with other measurements like max heart rate, body composition, and sport‑specific drills.

How the calculator works

The running module converts time and distance into pace and speed, then uses the Riegel relationship to project comparable race times. The strength module estimates 1RM from submaximal sets using two common formulas (Epley and Brzycki) and shows suggested training loads as a starting point. The power module uses the Sayers equation to turn jump height and body mass into an estimate of peak power in watts and W/kg.

None of these models are perfect — and they don’t need to be. Their value is consistency: use the same method the same way, track results over time, and you’ll see progress you can trust. Small details matter (warm‑up, conditions, technique), but you don’t need a lab to learn from meaningful trends.

Running: pace, speed, and race predictions

Enter a distance and a time. The calculator returns pace per kilometer and per mile, plus average speed in km/h and mph. For quick projections, it applies the Riegel curve to common events like the 5K, 10K, half marathon, and marathon. Use these as guideposts, not promises — terrain, heat, and pacing strategy can move the needle by minutes.

If you want to dial in a specific race, try our focused tools: the 5K pace calculator,mile pace calculator, andmarathon pace calculator make planning splits faster and easier.

Race‑day tip: aim for even to slightly negative splits on flat courses. On hills, focus on effort steadiness. In heat, target a touch slower pace early and hydrate; you may catch those who go out at winter speeds. If treadmills are your environment, convert results to mph or km/h and match the belt speed.

Strength: estimating your 1RM safely

A 1RM estimate helps you choose training weights without maximal testing. Enter the weight and the number of reps you performed close to failure. The Epley model (1RM = weight × (1 + reps/30)) and the Brzycki model (1RM = weight × 36/(37 − reps)) give similar answers in the 3–10 rep range when technique and range of motion are consistent. The calculator shows both and an average to keep things simple.

Newer lifters benefit from conservative loads and steady practice. If the day’s reps feel grindy, reduce the load 2–5%. If you’re snappy and stable, add 1–2.5 kg next week. For more granular planning, use our dedicated one‑rep max calculatorand compare prescriptions for different rep schemes.

Power: vertical jump and W/kg

Vertical jump height is a practical proxy for lower‑body power. The Sayers formula estimates peak power using jump height (cm) and body mass (kg): Power (W) = 60.7 × jump + 45.3 × mass − 2055. The calculator also shows your power‑to‑weight (W/kg), which allows fair comparisons across body sizes. Don’t obsess over one number; instead, look for trends and how power aligns with your sport’s needs.

Technique matters. Use a consistent countermovement jump, record the best of a few attempts, and measure height the same way each session. If you do sprint testing, a 10–30 m time trial pairs well with jump power to describe your acceleration profile. For agility, ouragility calculator offers change‑of‑direction context you can track over time.

How to set goals and track progress

Good goals are specific, time‑bounded, and realistic. “Run a 25:00 5K in 12 weeks” beats “get faster.” Use your current data to set intermediate targets (e.g., “hit 5:00/km pace on cruise intervals within four weeks”). On the strength side, pick conservative progressions and define a repeatable rep‑in‑reserve (RIR) target. For power, schedule brief jump tests before or after the main session when you’re warmed up but not exhausted.

Because this site is privacy‑first, we don’t store your data. Consider a simple training log: write down the date, the test, and the result. If nutrition and recovery are part of your plan, our maintenance calorie calculatorand hydration calculator can help you plan inputs to support outputs.

Adjust for terrain, heat, and fatigue

A 10K on rolling hills is not the same as a flat 10K. Heat, humidity, wind, altitude, and surface all shift the demand. On hot days, reduce target pace, add walking breaks earlier, and drink fluid regularly. On hilly routes, hold effort steady up and down rather than chasing a fixed split. If you track heart rate, use it as a ceiling (or zone anchor) rather than a target to suffer for — ourmax heart rate calculator can suggest zones to organize training days.

Fatigue management is a skill. If your numbers stall for two or three weeks, back off volume, add sleep, and keep easy days easy. In strength training, technique quality is a better signal than one‑day personal bests. In running, consistent weeks matter more than one monster workout.

Common mistakes to avoid

1) Chasing precision. These are estimates — use them to steer, not to micromanage every second or kilogram. 2) Testing too often. Your performance doesn’t improve from testing; it improves from consistent training and recovery. Test when you need a new anchor, not every session. 3) Ignoring context. Add notes like sleep, soreness, weather, and surface. Your numbers will make more sense over time.

4) Comparing incomparable days. A windy trail run and a treadmill session are different tasks. 5) Overestimating 1RM from very high reps. The further you are from 1–5 reps, the less reliable the extrapolation. 6) Treating jump power as a purity test. It’s useful, not destiny — and it fluctuates with fatigue and warm‑up.

Helpful tools to pair with this

Build a simple toolkit and you’ll make better decisions with less effort. For runners, pair this page with the5K pace calculator,mile pace calculator, andmarathon pace calculator. For lifters, the one‑rep max calculator offers detailed rep‑table outputs. To support training, check your maintenance calories,hydration needs, andbody fat percentage as context.

Sources and citations

Riegel P. (1977). Athletic Records and Human Endurance. Runner’s World. — a practical model behind many pace predictors. Epley B. (1985). Poundage Chart. — origin of the popular 1RM estimation formula. Brzycki M. (1993). Strength Testing — Predicting a One‑Rep Max from Reps‑to‑Fatigue. Sayers SP et al. (1999). Cross‑validation of three jump power equations. These references underpin the calculator’s methods.

For heat, hydration, and general training safety, see the CDC’s heat and athletes guidance and the American College of Sports Medicine’s materials on exercise intensity and progression. External links open in a new tab: CDC: Extreme Heat • American College of Sports Medicine.

Frequently Asked Questions